The Health Benefits Of Microgreens

Growing microgreens is gaining in popularity thanks to their nutrient density and delicious flavor. These small yet potent vegetables are packed with vitamins and nutrients, helping you get the most out of your healthy diet.

For years, microgreens have been a go-to for high-end restaurants thanks to their aesthetic nature and superb taste. They're also a favorite amongst nutritionists as an easy way to increase the number of greens their clients consume daily. 

You don't have to spend hundreds of dollars on an expensive meal or nutritionist to experience the health benefits of microgreens. It's easier than ever to find them in the grocery store or grow them at home since they require virtually no space to thrive.

At Jute Gardens we teach you about growing microgreens at home.

Are you curious to see how adding microgreens to your diet can give you the powerful nutrient boost you need? Keep reading to find out! 

What Are Microgreens?

Microgreens are seedling herbs and vegetables standing around one to three inches tall. Many people often confuse them with sprouts which have a shorter growing cycle, around two to seven days, and no leaves. Microgreens are harvested from the next growth stage about seven to twenty-one days after germination, with the emergence of the plant's first leaves.

Although similar to baby greens with only their leaves and stems considered edible, microgreens are smaller in size with the added benefit of being available to buy before harvesting.

Thanks to their compact size, microgreens are easily grown indoors or out, only requiring a small space on a windowsill or countertop to thrive, so consumers can purchase a live plant and harvest it themselves when ready.

Additionally, microgreens have intense aromatic flavors, concentrated nutrients, and come in various textures and colors. Their shorter growing cycle means the plants are harvested when the nutrient content is highest, providing a potent dose of vitamins and minerals not seen in more mature vegetable varieties.

What is the Difference Between Microgreens and Sprouts?

Microgreens and sprouts are both young, edible plants. However, microgreens are harvested from the next growth stage after germination, when the plant has its first leaves. Sprouts are harvested two to seven days after germination when the plant has a shorter growing cycle and no leaves.

Thanks to their compact size, microgreens are easily grown indoors or out. They require very little space to thrive and can be purchased as a live plant that you can harvest yourself when ready. Sprouts, on the other hand, take up more space and must be grown in a controlled environment.

Microgreens have intense aromatic flavors and concentrated nutrients. They come in various textures and colors and are harvested when the nutrient content is highest - providing a potent dose of vitamins and minerals not seen in more mature vegetable varieties. Sprouts, while also young and edible, have a less intense flavor profile and don't offer as many nutrients as microgreens.

The Origin of Microgreens

Microgreens have been around for centuries, but they didn't become popular until the late 1990s when chefs in high-end restaurants began using them to add color, flavor, and texture to their dishes. They are a favorite amongst nutritionists as an easy way to increase the number of greens their clients consume daily.

What makes microgreens so special is their intense flavor and concentrated nutrients. They come in various textures and colors and are harvested when the nutrient content is highest - providing a potent dose of vitamins and minerals not seen in more mature vegetable varieties.

The Different Types of Microgreens

Microgreens are grown from a variety of different seeds, each growing into a delicious vegetable.

Below is a list of the most popular plant families and the microgreens they produce: 

• Amaranthaceae Family - Swiss chard, spinach, beet, and amaranth
• Brassicaceae Family - Radish, broccoli, arugula, watercress, cauliflower, and cabbage
• Cucurbitaceae Family - Squash, cucumber, and melon
• Asteraceae Family - Chicory, lettuce, radicchio, and endive
• Amaryllidaceae Family - Leek, onion, and garlic
• Apiaceae Family - Carrot, celery, fennel, and dill

Less commonly, cereals like barley, rice, corn, wheat, oats, and legumes such as lentils, chickpeas, and beans are also grown into microgreens.

Nutrients Found Within Microgreens

There's no doubt that microgreens are full of nutrients, packing a powerful punch despite their small size. Although the exact nutrient contents vary slightly by plant, the majority are rich in copper, zinc, magnesium, and iron while providing a significant dose of antioxidants. Remember how we talked about how these beneficial nutrients were super concentrated inside those tiny little leaves and stems?

Antioxidants are essential for good health, and microgreens are a fantastic way to add them to your diet. Thanks to their high antioxidant content, microgreens can help protect your body from damage caused by harmful molecules called free radicals. Free radicals can damage cells and DNA, leading to inflammation and a number of diseases.

The antioxidants found in microgreens can help scavenge these harmful molecules and protect your body from their damaging effects. In addition, antioxidants are thought to play a role in preventing cancer, heart disease, and aging. So next time you're at the grocery store, be sure to pick up a package of microgreens to add to your meals!

It's true; microgreens contain significantly higher levels of antioxidants, minerals, and vitamins than an equal quantity of matured greens. 

Research conducted showed that the nutrient levels within microgreens were up to nine times greater than the amount found within mature plants. It also showed microgreens contained more variety of antioxidants, including polyphenols, over fully grown vegetables.

That's not all. Another study measuring the antioxidant and vitamin concentrations in twenty-five readily available microgreens compared to recorded levels in matured leaves in USDA National Nutrient Database showed levels up to forty times higher in the microgreens.

Health Benefits of Microgreens

It's common knowledge that daily consumption of vegetables helps lower the risk of many diseases and allows the body to function at its highest level. The high amounts of minerals and vitamins they hold, combined with their low fat and cholesterol content, make vegetables an ideal addition to every diet.

The high levels of fiber in microgreens can help improve digestion and keep your digestive system functioning properly. In addition, the antioxidants found in microgreens can help protect the stomach lining from damage caused by free radicals and other harmful molecules. This can help reduce the risk of developing stomach ulcers or gastritis.

A balanced diet is key to maintaining a healthy lifestyle, and microgreens are a vital part of that. Adding these tiny vegetables to your meals is an easy way to increase the number of nutrients you consume each day. Not only are microgreens packed with beneficial vitamins and minerals, but they're also a great source of antioxidants.

Adding microgreens to your diet is an easy way to improve your overall health. These nutrient-rich vegetables provide numerous benefits that can have a positive impact on your physical and mental well-being. Consuming microgreens on a daily basis can help reduce the risk of developing chronic diseases while providing you with essential vitamins and minerals needed for optimal health.

Microgreens are vegetables, so they contain the same beneficial nutrients, often in higher amounts than their matured counterparts. Consuming them on a daily basis can have positive health benefits that can be a game-changer for many.

Although not a cure for the following conditions, microgreens can help your body combat them more effectively, giving you a greater chance of living a longer, happier life.

Alzheimer's Disease

Alzheimer's is a devastating disease affecting thinking, memory, and behavior. As a form of progressive dementia, it can lead to behavioral and personality changes as the brain atrophies and brain cells begin dying. Although once diagnosed with Alzheimer's, there is no cure; studies show consuming antioxidant-rich foods like microgreens containing higher levels of polyphenols may help lower the risk of developing the disease. 

Heart Disease

Heart disease is the leading cause of death in the United States, accounting for one in four deaths, over 659,000 yearly. There are many types of heart disease, the most common being Coronary Artery Disease (CAD), heart arrhythmias, heart failure, Cardiomyopathy, and Congenital Heart Disease. Although everyone is different, key factors for developing these conditions include obesity, high blood pressure, high cholesterol, and diabetes. Thanks to their high levels of polyphenols, an antioxidant linked to lowering the risk for heart disease, microgreens can help reduce your risk of developing these dangerous heart conditions. There are also studies showing that microgreens may assist in lowering triglycerides and LDL or "bad" cholesterol levels.

Diabetes

Diabetes is a chronic condition that affects the body's ability to produce insulin. It stops the pancreas from creating insulin, which is the hormone that turns glucose into energy. Without insulin, the glucose inside your body rises, damaging your tissues and organs. The antioxidants found in certain microgreens help reduce certain stressors that prevent our cells from properly absorbing sugar (glucose). A lab study showed a correlation between fenugreek microgreens to a 25% to 44% enhancement of cellular sugar intake.

Cancer

Cancer is a deadly disease where cells in the body grow uncontrollably, spreading to the organs and tissue. It is one of the most common diagnoses, with over 1.6 million yearly confirmed cases and around 600,000 deaths in the United States alone. After heart disease, cancer takes more lives than any other health condition. Cancer is caused when genes mutate, changing the way they function, primarily in their rate of growth and division. Studies show that foods like microgreens rich in the antioxidant polyphenol may help lower the risk of developing multiple types of cancers, helping to keep the body's cells healthy.

Combat Aging

Microgreens are a great way to help combat the signs of aging. thanks to their high levels of antioxidants microgreens can help protect your cells from damage, which can lead to a more youthful appearance. Additionally, microgreens are a good source of vitamin c, which is important for keeping the skin healthy and hydrated. Consuming microgreens on a regular basis can help reduce wrinkles, age spots, and other signs of aging.

Are Microgreens Safe to Eat?

There are some risks associated with growing microgreens and eating microgreens, just like there are with any other type of food. But overall microgreens are safe to eat. They are rich in antioxidants and other nutrients that can benefit your health, but like with any food, it is important to moderate your intake. Too much of anything can be harmful, so be sure to enjoy microgreens in moderation along with a healthy diet and lifestyle.

Some people may have an allergic reaction to microgreens, so it is always important to check with your doctor before adding them to your diet.

Additionally, microgreens may not be appropriate for everyone, especially those who are pregnant or breastfeeding. Be sure to speak with your healthcare provider before adding microgreens to your diet if you fall into either of these categories.

Eating too many microgreens can also lead to gastrointestinal issues such as nausea, vomiting, and diarrhea. Like with any new food, it is important to introduce microgreens gradually and monitor how your body reacts.

If you experience any negative side effects after eating microgreens, discontinue use and speak with a health professional.

Salmonella

While microgreens are generally safe to eat, there is a small risk of getting salmonella from them. Salmonella is a type of bacteria that can cause food poisoning. It is most commonly found in poultry, eggs, and meat, but it can also be found in fruits and vegetables. Symptoms of salmonella poisoning include nausea, vomiting, diarrhea, and fever.

If you are concerned about the risk of salmonella from microgreens, there are a few things you can do to reduce your risk. First, be sure to wash your microgreens thoroughly before eating them. You can also soak them in water for a few minutes to help remove any dirt or bacteria.

If you experience any symptoms of food poisoning after eating microgreens, consult a health professional immediately.

The Safest Way to Grow Microgreens

The safest way to grow microgreens is to use a food-safe growing medium and wash them thoroughly before eating. Be sure to monitor your microgreens closely for any signs of contamination, such as mold or bacteria, and discard them if you see anything suspicious.

Microgreens should be stored in the refrigerator in a sealed container. This will help keep them fresh and prevent them from spoiling. Be sure to use them within a few days of purchase or harvest for the best results.

Growing microgreens at home is a great way to enjoy the benefits of these small vegetables year-round. There are a few different ways to grow microgreens, and each has its own advantages and disadvantages.

One popular way to grow microgreens is to use a soil-based medium. This involves spreading a layer of soil, peat, or compost on a flat surface, such as a tray or dish, and then planting the microgreens seeds in the soil. Once the seeds have germinated, you can water them regularly and wait for them to grow.

Soil-based microgreen growing is a relatively easy process, but it does require some maintenance. You will need to water the plants regularly and ensure that they get enough sunlight. If you live in a cold climate, you may also need to bring the plants inside during the winter months.

Another popular way to grow microgreens is by using hydroponics. Hydroponic microgreen growing involves growing plants in water instead of soil. This is a convenient method if you don't have access to outdoor space, as the plants can be grown indoors in a greenhouse or sunny window.

Hydroponic microgreens are also very easy to care for, as they only require periodic watering and no pruning or thinning. However, they can be more expensive to set up than soil-based microgreen gardens.

If you're interested in growing microgreens at home, be sure to do your research first and choose the method that best suits your needs. Whichever method you choose, be sure to follow the instructions carefully and monitor your plants closely for any signs of contamination. Enjoy harvesting microgreens days after planting.

How To Add Microgreens to Your Diet

As you can see, including microgreens in your diet has many health benefits, but that's not the only reason you should eat them. The fact is, microgreens taste amazing, and provide a way to add variety to your regular vegetable intake. You can easily add microgreens to your sandwiches, salads, and wraps.

You can also blend them into your favorite smoothies or juice them for a refreshing beverage. One of the most commonly juiced microgreens, wheatgrass, makes a delicious and rejuvenating snack or meal replacement. Microgreens also make excellent garnishes for your favorite entrees like soups, pizza, omelets, and curries.

Adding microgreens to your smoothies is a great way to get their nutrients and antioxidants into your diet. They add a delicious, peppery flavor that can really enhance the flavor of your smoothie. Plus, they're a great way to add some extra greens to your diet.

If you're new to microgreens, start with a small amount and increase the amount gradually as you get used to their taste. You may also want to mix them with other salad greens, like spinach or kale, to reduce their intensity.

Some good combinations to try include:

- Strawberry-microgreen smoothie: This classic combination is always a winner. The sweetness of the strawberries pairs perfectly with the peppery flavor of the microgreens.

- Blueberry-pear smoothie: This smoothie is packed with fiber and nutrients. The blueberries and pears provide sweetness and tartness while the microgreens add a touch of spice.

- Green apple-celery smoothie: This refreshing smoothie is perfect for detoxing your body. The green apple provides sweetness while the celery gives it a slight crunch.

The Most Commonly Used Microgreens

Now that you know how to include microgreens into your diet, you're probably wondering which ones you should choose. Here are a few of the most common (and delicious) options you can use every day.

Arugula

Arugula is a delicious microgreen with a peppery and nutty flavor. It's an excellent source of vitamins K, C, calcium, potassium, folate, magnesium, iron, and phosphorous. They are also a good source of fiber. Use arugula microgreens in salads or as a finisher on soup, quiche, or pasta. They can also be blended into smoothies or juiced for a refreshing beverage.

Broccoli

Broccoli microgreens are full of magnesium, copper, manganese, and zinc, which many diets are commonly deficient of. They also contain the largest amount of sulforaphane which helps fight inflammation, improve digestion, prevent cancers, and improve heart health. These potent microgreens are excellent in smoothies, omelets, salads, and sandwiches.

Basil

Basil microgreens are a surprising little superfood. Each plant contains vitamins B6, K, C, E, and A, as well as protein, calcium, magnesium, potassium, copper, phosphorous, and iron. Now, that's a lot of nutrients for one little microgreen! It can help with bone strength, blood formation, and clotting, and hormone regulation and is excellent added to pizza, smoothies, pasta, and juiced.

Radish

Radish microgreens have high levels of antioxidants, vitamins E, K, A, B6, and C, dietary fiber, iron, potassium, protein, essential amino acids, magnesium, and calcium. They help promote healthy eyes and skin, aid in weight loss, regulate sugar levels, and detox the body. Radish microgreens taste delicious in salads, wraps, and sandwiches.

If you're ready to transform your health with growing microgreens, turn to Jute Gardens. Our premium microgreen grow kits are complete with everything you need to grow these powerful plants at home, so you can harness their nutrients whenever you'd like. We have a wide array of kits, including Basil, Arugula, Broccoli, and Radish, which allow you to use the included seeds or your own.

Microgreens, or baby greens, are a nutrient-rich, delicious way to add more vitamins and minerals to your diet. They can be added to smoothies, juices, salads, wraps, and sandwiches for a nutritional boost.

At Jute Gardens, our premium microgreen growing kits make it easy for you to grow your own microgreens at home. We provide delicious microgreen recipes, news, and exclusive promotions, so you can stay up to date on all the latest information to help you make the healthy choices your body will love. With Jute Gardens, eating healthy has never been easier or more delicious!